However, runners come in as many sizes and shapes as everyone else, and each body will respond in its own way to training. That said, building a running habit will make an impact on your body, often in unexpected ways. Running is the OG of cardio — even athletes in other sports use it to help increase endurance.
Whether you run long and slow for staying power or practice sprints to increase your explosive power, running stresses your heart, lungs, and vascular system to increase your cardiorespiratory strength and endurance 1. Running positively influences your blood pressure and circulation and significantly reduces your risk of dying from cardiovascular disease.
Running is a high impact, weight-bearing activity, which means that the rhythmic pounding of the pavement stresses your bones in a way that can be very healthy. Your bones respond to the stress by getting stronger in order to handle the recurring impact. This is a profound benefit for your lower body, but if running is the only exercise you do, you may want to add some weightlifting for your upper body for overall balance.
Still, running can help improve bone density , which is of great benefit as we age 3. In a study, injury incidence among runners was But either way, running can take its toll. An injury may be something acute, such as a rolled ankle, or it may be a chronic injury, such as a stress fracture or shin splints. Unfortunately, novice runners are injured more often than experienced recreational runners 6. Knowing how to avoid overdoing it and listen to your body when it needs a break can help reduce the risk of injury, as can stretching and recovering properly between workouts.
Running is a high intensity workout and burns a lot of calories, which is great news for anyone trying to lose weight 7. Your body burns calories at a higher rate for a period of time after your workout is done — especially after a higher-intensity workout. When your body is depleted, however, it can be easy to overeat.
Running works your legs — quads, hamstrings, and calves — plus your hips and glutes. Your inner thighs, abs, and shoulders help, but the large muscles of your hips and legs do most of the work. Try to run on a variety of surfaces track, trail, and asphalt to get variety in the stress on these muscles, which can help you not only avoid injury but also build up more balanced strength. Include occasional hills to get even stronger. Lifting weights is one of the best options because it can strengthen the bones of your upper body and improve your overall posture, balance, and physique.
Summary Read the full fact sheet. On this page. Health benefits of running and jogging Running versus jogging Goal setting for running and jogging Running and jogging for beginners Choosing running and jogging shoes Health and safety suggestions with running and jogging Where to get help. Running — Preventing running injuries , Smartplay. More information here. Sharman J, , 'Clinicians prescribing exercise: is air pollution a hazard?
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Even running for 5 to 10 minutes per day or at slower speeds of 6 miles per hour can significantly improve your risk of disease and mortality. Running is an effective full-body workout. Downhill, your quadriceps at the front of your thighs will work to keep you upright against gravity, while uphill, your glutes and hamstrings at the back of your thighs, as well as your calves, will need to work hard to propel you upwards.
Running, especially sprinting, contributes to hormone production that increases muscle growth, helping you create strong, firm, rounded curves. Carrying out your daily activities while feeling energized and fully capable is one of the most impressive rewards of a running habit. Even people with existing joint issues, such as knee pain, can see an improvement when they take up running. Running is often associated with knee pain or causing joint pain to worsen, but research shows that the opposite is true.
Since you strengthen the muscles and tendons around the knees while keeping your weight at a healthy level, running is thought to decrease knee pain. Running releases endocannabinoids that can boost your mood , help with depression , and increase your cognitive abilities.
This can have a big effect on your life, improving everything from your work productivity to your relationships. Fresh air, a change of scenery, time away from a screen, and some good ol' vitamin D?
Who doesn't love this combo? On top of that, running has been shown to help increase your ability to fall asleep in only 30 minutes per day. If you're just starting, it's important to start small, but with consistency and progress, you'll be accomplishing distances and times that you never thought were possible. I guarantee by that time, you'll be feeling yourself!
We would be amiss to ignore the potential downsides of your new running habit. From physical to psychological, being aware of the negative aspects of running can better prepare you to take action, preventing the worst. Common injuries include plantar fasciitis, stress fractures, shin splints, IT band syndrome, and tendonitis.
Starting too hard too fast may cause injuries before you have a chance to reap the benefits of running, possibly deterring you from keeping up your new habit. Running can feel boring after some time, especially on a treadmill. Boredom can deter even the most motivated runner. But, there are ways to make your running routine more stimulating.
Running is beneficial for every age group and fitness level, as long as you take precautions. As always, get clearance from your doctor before beginning any new fitness routine, especially if you have any underlying health conditions. Some general precautions include:.
Running is an excellent activity that can add to your physical and mental health. Starting where you are and increasing the challenge slowly while adding variety can help you build your skills while preventing boredom.
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